1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
2 sets of:
4 x 50 drill/kick on back (build), focus on 4 UDK's, all @ 1:00
4 x 40 @ :50 swamp turns, go free/choice by 20's
4 x 30 ("out & backs") kick with boards (UDK in 2nd set) @ :40, forward ss at midpool
3 x 100 @ 1:40- 25 breast pull with free kick, 75 kick on back, focus on 4 UDK's; 2nd 100, 2nd 50 is kick with boards
3 x 300 swim free with shnorkel w/choice equip @ 3:50 (4:15); 2nd set, these 300's are different
1:00 rest between sets, check HR
With fins:
2 sets of:
12 x 25 choice drill in primary stroke @ :40 (3, 5, 7 & 9 are FAST UDK @ :20)
3 x 100 swim/kick desc 1-3 @ 1:40
No rest between sets.
DISTANCE-
3 rounds of:
2 x 150 swim free @ 1:50, desc 1-2
1 x 175 swim free @ 1:50
2 x 150 swim free @ 1:50, desc 1-2
1 x 175 swim free @ 1:50
:15-:20 rest, get equipment...
1 x 450 pull free desc 1-3 to 500 free goal time
Check HR, 1:00 rest between sets
JR. GOLD/SENIORS-
5 rounds of:
3 x 50 swim/kick on back in primary stroke @ :55, desc 1-3 to FAST
1 x 75 swim free (or back) @ :55
3 x 50 swim/kick primary stroke @ :55- as above
1 x 75 swim free (or back) @ :55
1 x 200 swim/kick by 100's in primary stroke, desc 1-5 to something juicy!
Check HR, 1:00 rest between sets.
Warmdown a bot before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
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